L4–L5 Herniated Disc Surgery Experience | Mental Recovery and the Road to Surgery

This is my personal journey of recovering from L4–L5 herniated disc surgery, focusing on the mental challenges, diagnosis, and the decision to undergo surgery.

The Mental Side of Recovery

Positivity and adaptation—without setting unrealistically high expectations—are key to recovery. If expectations are too high, frustration can lead to depression. If effort is too low, progress stalls. Recovery from back surgery, especially for an L4–L5 herniated disc, is often slower than we hope. It’s a constant back-and-forth—some days you feel stronger, other days you struggle. Many patients experience this cycle, and I want to share my story to show that you’re not alone.

Why I’m Sharing My Story

• Mental Strength – to encourage others not to give up.

• Training Background – to show how being an athlete both helped and challenged my recovery.

• Lifestyle Changes – to explain how I had to adjust my training and daily habits.

How It Began

About a year ago, I felt a strange pain in my back while doing CrossFit training. At first, I thought I would recover quickly. But then, I noticed something new and worrying—numbness in my left big toe. As an athlete used to training hard, this was unfamiliar and concerning.

I paused my CrossFit and especially avoided heavy weightlifting. I tried visiting a chiropractor and endured painful treatments that only made my condition worse.

The Struggle

I watched YouTube and tried some exercises on my own, but I ended up making things worse. The pain became so severe that I had to go to urgent care, where I was given pain-killer shots. I don’t usually take medication, but the pain became so severe I couldn’t sleep. Painkillers helped for a few days, but side effects made me stop.

I used electrical stimulation therapy daily, hoping for improvement. It gave temporary relief but didn’t solve the problem. A friend recommended a specialized massage therapist. The sessions were expensive and not covered by insurance, but thankfully the therapist advised me to get an X-ray—a turning point in my journey.

Diagnosis and Decision

My doctor, Dr. Cabrillo, was professional, calm, and someone I personally felt I could trust. After X-rays and then an MRI, the results were clear: I had an L4–L5 herniated disc.

We first tried steroid medication and injections, but the numbness and leg weakness persisted. The pain was nearly gone, but the nerve issues remained. Eventually, we decided that surgery was the best path forward.

The Surgery

I underwent microdiscectomy and laminectomy to relieve pressure on my spinal nerves. My goal wasn’t just to walk pain-free—it was to return to the sports I love: Parkour, Kung Fu, CrossFit, climbing, swimming, and running.

The Lesson

This journey has taught me that recovery is not just physical—it’s deeply mental. Staying positive, adjusting your expectations, and being patient are just as important as the surgery itself.

My hope is that by sharing this story, I can encourage others going through the same challenge. Healing takes time, but with persistence and balance, you will find your way forward.

If you’re going through a similar recovery journey, here are a few simple tools that personally helped me stay calm and comfortable during this phase.

• Heating pad

• Supportive body or knee pillow

• Electrical stimulation unit

In Part 2, I’ll share what recovery and physical therapy were really like after surgery, including daily challenges and gradual progress.